Calorie Burn Calculator
Calories burned by activity, weight and time. 37 activities, from walking to hockey, with MET values from the 2024 Adult Compendium of Physical Activities.
Calories burned
196 kcal
Walking, brisk (3.5 to 3.9 mph), 30 min- Per hour 392 kcal
- Above resting 155 kcal
- MET value 4.8
What the number means
The result is the total energy you use during the activity, including what your body would burn at rest in the same time. The "Above resting" line takes out that resting part (1 MET), which is closer to the extra calories the workout adds to your day.
MET values are averages measured on adults aged 19 to 59. Your own number moves with fitness, technique, terrain and effort, so treat the result as an estimate.
The formula
kcal = MET × weight (kg) × hoursOne MET is the energy cost of sitting at rest, taken as 1 kcal per kilogram per hour by the Compendium. An activity rated 6 METs costs six times that.
Worked example in pounds
A 180 lb person (81.6 kg) running at 6 mph for 30 minutes (9.3 METs):
- 9.3 × 81.6 × 0.5 h = 380 kcal
- Above rest: (9.3 − 1) × 81.6 × 0.5 = 339 kcal
Worked example in kilograms
A 70 kg person on a rowing machine at a moderate effort (under 100 W) for 45 minutes (5 METs):
- 5 × 70 × 0.75 h = 263 kcal
- Per hour at that effort: 350 kcal
Calories burned by activity
For the weight entered above, for 30 min. Your current activity is highlighted.
| Activity | MET | kcal |
|---|---|---|
| Walking | ||
| Walking, moderate pace (2.8 to 3.4 mph) | 3.8 | 155 |
| Walking, brisk (3.5 to 3.9 mph) | 4.8 | 196 |
| Walking, very brisk (4.0 to 4.4 mph) | 5.5 | 225 |
| Hiking, normal pace, no load | 5.3 | 216 |
| Treadmill | ||
| Treadmill walk, 3.0 to 3.4 mph, 0% grade | 3.8 | 155 |
| Treadmill walk, 3.5 to 3.9 mph, 0% grade | 4.8 | 196 |
| Treadmill walk, 4.0 to 4.4 mph, 0% grade | 5.8 | 237 |
| Running | ||
| Jogging, self-selected pace | 7.5 | 306 |
| Running, 5 mph (12 min/mile) | 8.5 | 347 |
| Running, 6 mph (10 min/mile) | 9.3 | 380 |
| Running, 6.7 mph (9 min/mile) | 10.5 | 429 |
| Running, 8 mph (7.5 min/mile) | 12 | 490 |
| Cycling | ||
| Cycling, leisure, under 10 mph | 4 | 163 |
| Cycling, 12 to 13.9 mph, moderate | 8 | 327 |
| Stationary bike, general | 6.8 | 278 |
| Spin class | 9 | 367 |
| Gym | ||
| Rowing machine, moderate (under 100 W) | 5 | 204 |
| Rowing machine, vigorous (100 to 149 W) | 7.5 | 306 |
| Weight training, 8 to 15 reps | 3.5 | 143 |
| Weight training, squats and deadlifts | 5 | 204 |
| Weightlifting, powerlifting or bodybuilding, vigorous | 6 | 245 |
| Circuit training, vigorous | 7.5 | 306 |
| HIIT (burpees, Tabata), vigorous | 11 | 449 |
| Elliptical, moderate | 5 | 204 |
| Elliptical, vigorous | 9 | 367 |
| Stair climbing, general | 6.8 | 278 |
| Stair machine | 9.3 | 380 |
| Jump rope, 100 to 120 skips/min | 11.8 | 482 |
| Yoga, general | 2.3 | 94 |
| Pilates, general | 2.8 | 114 |
| Sports and winter | ||
| Swimming laps, freestyle, slow | 5.8 | 237 |
| Tennis, moderate | 6.8 | 278 |
| Basketball, general | 7.5 | 306 |
| Ice skating, general | 7 | 286 |
| Ice hockey, general | 8 | 327 |
| Cross-country skiing, moderate | 8.5 | 347 |
| Shovelling snow by hand, moderate | 5.3 | 216 |
Variants of this calculator
The same formula with defaults, tables and notes set up for one use.
Frequently asked questions
How many calories does walking burn?
It depends on your weight and pace. Brisk walking (3.5 to 3.9 mph) is 4.8 METs in the 2024 Compendium, so a 180 lb person burns about 196 kcal in 30 minutes. A moderate pace (2.8 to 3.4 mph) is 3.8 METs and very brisk (4.0 to 4.4 mph) is 5.5 METs.
How many calories do I burn on a treadmill?
Pick the treadmill speed in the list. The Compendium gives a treadmill walk at 3.5 to 3.9 mph and 0% grade 4.8 METs, about 196 kcal in 30 minutes at 180 lb. The number on the treadmill console may differ: it uses its own formula and often does not know your weight.
How many calories does running burn?
Running at 6 mph (10 min/mile) is 9.3 METs, about 380 kcal in 30 minutes at 180 lb. Faster is higher: 8 mph is 12.0 METs. Heavier runners burn more at the same pace, because the formula scales with body weight.
Can I calculate calories from steps?
Not directly here: the Compendium rates activities by type and pace, not by step count. Enter the minutes you walked and the closest walking pace instead. If your step counter also shows walking time, use that.
How many calories does cycling burn?
Cycling at 12 to 13.9 mph is 8 METs, about 327 kcal in 30 minutes at 180 lb. Leisure riding under 10 mph is 4.0 METs, a stationary bike 6.8 and a spin class 9.0.
Why does my fitness watch show a different number?
Watches and machines use their own methods, often heart rate plus your profile, and do not publish them. This calculator uses the average energy cost of each activity from the Compendium, the same for everyone of your weight. Neither is exact. Use one method consistently to compare workouts.
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Medical disclaimer
This calculator gives an estimate, not medical advice. Equations predict the average of a group; your own needs can sit 10% or more above or below. It is built for healthy adults. If you are pregnant or breastfeeding, under 18, living with a medical condition such as diabetes, kidney disease or an eating disorder, or taking medication that affects appetite or weight, ask your doctor or a registered dietitian before acting on these numbers.